Atherton & Cairns WOD
Wednesday 4 April 2018Mareeba WOD
Thursday 5 April 2018Warm up
Fun one!
200m run s
20m bear crawl
20m broad jump
20m duck walk
200m run m
20m spider man
10 inch worms
10 salute the sun
200m run F
MCT 45
3 Rounds
3:00 Calorie Row
2:00 Calorie Bike
1:00 Burpees
Rest 2:00
Athletes will work for 6 minutes straight before resting for two minutes. Their score is total reps across all rounds. If it applies, start Group 2 on the 4:00. If unable to bike, set-up cones and complete 10 meter shuttle runs, counting every touch as a repetition.
MCT Bootcamp
Conditioning
For Time:
50 Calorie Row
35 Burpee Box Jump Overs
20 Gobet Squats
35 Burpee Box Jump Overs
50 Calorie Row
MCT FightFit
Conditioning 1:
On the Minute x 16 (4 Rounds):
Minute 1 – 20m sled push
Minute 2 – 8 Burpees
Minute 3 – 10 KB Swings
Minute 4 – 12 Sit ups
Conditioning 2:
In pairs
3 rounds each
1min Focus pads
1min High knees
1min Focus pads
Swap